Vegetarian Spaghetti Sauce

Name: Vegetarian Spaghetti Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 9 servings.
Ingredients: 1 medium onion, chopped; 4 garlic cloves, minced; 1 tablespoon canola oil; 1/2 pound sliced fresh mushrooms; 1 can (28 ounces) Italian crushed tomatoes, undrained; 1 can (6 ounces) tomato paste; 1 tablespoon minced chives; 1-1/2 teaspoons Italian seasoning; 3/4 teaspoon salt; 1/8 teaspoon crushed red pepper flakes; 2 cups frozen vegetarian meat crumbles; Hot cooked pasta, optional

"I turned to soy crumbles when I was trying to reduce the fat and carbs from traditional marinara," explains Green Lake, Wisconsin's Thomas Licking. The result was this stick-to-your-ribs sauce that's so hearty, no one will miss the meat.

Ingredients

1 medium onion, chopped
4 garlic cloves, minced
1 tablespoon canola oil
1/2 pound sliced fresh mushrooms
1 can (28 ounces) Italian crushed tomatoes, undrained
1 can (6 ounces) tomato paste
1 tablespoon minced chives
1-1/2 teaspoons Italian seasoning
3/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes
2 cups frozen vegetarian meat crumbles
Hot cooked pasta, optional

Directions

In a large saucepan coated with cooking spray, cook onion and garlic in oil for 2 minutes. Add mushrooms; cook 3-4 minutes longer or until vegetables are tender.
Stir in the tomatoes, tomato paste, chives, Italian seasoning, salt and red pepper flakes. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Stir in vegetarian meat crumbles; cook for 3-5 minutes or until heated through. Serve over pasta if desired.

Editor's Note

Vegetarian meat crumbles are a nutritious protein source made from soy. Look for them in the natural foods freezer section.

Nutrition Facts

1/2 cup: 106 calories, 2g fat (0 saturated fat), 0 cholesterol, 562mg sodium, 15g carbohydrate (8g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat.

Originally published as Quick Marinara in Light & Tasty April/May 2006